WE ARE MOVING!
Please check your email if you haven’t already for the announcement that we are moving to the Fitr app! If you don’t see the email in your inbox then please check your spam folder.
Here is how you can get switched over to Fitr. Since we aren’t able to move your account info over due to privacy reasons, we want to make sure this is easy!
You can sign up ANY TIME from now until January 1, 2023 for no charge on the Fitr app! Just follow these simple steps:
- Register for the program here.
- Download the Fitr app on either your Apple device or your Android device.
- Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website.
- Notify info@invictusathlete.com if you have a 3 or 6 month subscription so you can have a unique coupon code sent to you so you can apply your remaining balance to your Fitr registration. If this pertains to you email info@invictusathlete.com first to get your coupon code.
We will still be providing the Engine Program on the Invictus website for the entire month of December to give you time to switch over to Fitr and get familiar with its features. And if we don’t hear from you then we will be processing cancellations for all remaining active Engine subscriptions on January 2, 2023.
Please let us know if you have any questions about our move to Fitr!
Running Sessions
Session 1 – VO2 Max Priority
“Invictus 200 Meter Repeat Test”
For time:
Run 200 Meters @ 100% effort
Rest 6 minutes, and then…
Every 2 minutes, for as long as you can maintain pace…
Run 200 Meters @ 85% of max effort
Compare results to the week of September 19, 2022.
INSTRUCTIONS:
To run this test effectively, it’s important that you get a good warm-up and run the initial 200 meter test to the best of your ability. If you hold back on the initial portion, you will increase the volume of the training and change the intended stimulus.
Once you know your max effort, you will run 200 meter repeats every two minutes at 85+% of that time. To calculate your pace, take your max effort time and divide it by .85 to get your threshold time. If you run slower than that time for any set, your workout is over. The goal is to run as many sets as possible under your 85% threshold time.
EXAMPLE:
If your 200 Meter max effort = 30 seconds, you will need to run your 200 meter repeats in 35.3 seconds or less (30/.85 = 35.3).
Session 2 – Lactate Threshold
Five sets for times of:
Run 1000 Meters @ 100% of 1-Mile PR Pace
Rest as needed
For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1000 meters.
Session 3 – Aerobic Threshold
For distance:
30 Minutes of Running
Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.
Rowing Sessions
Session 1 – VO2 Max Priority
Ten sets for max meters of:
60 seconds of Rowing
Rest 2 minutes
We will be re-testing your 500 meter row next week, so I would like for you to use the first few sets this week to try to lock in your desired pacing for that effort. If you feel good, hold that pace as long as possible over the course of these ten sets.
Session 2 – Lactate Threshold
Every 8 minutes, for 40 minutes (5 sets) for distances of:
6 Minutes of Rowing @ 90-95% of your 2k PR Pace
Walk, jog or row lightly during the 2 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 2-minute rest period for all 5 sets.
Session 3 – Aerobic Threshold
Two sets for distances:
16 Minutes of Rowing @ 85% effort
Rest 2-4 minutes
Like last week, I want you to go by effort instead of a set pace based on a known distance effort. You should be working hard, but always feel like you could pick up intensity during this session. Learn what it feels like to sit into a strong, sustained effort.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Eight sets for max calories/reps:
30 seconds of Assault Bike
30 seconds of Dumbbell Front Squats or Push-Ups
Rest 2 minutes
*Perform Dumbbell Front Squats for sets 1, 3, 5 and 7, and Push-Ups for sets 2, 4, 6 and 8.
Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (6 sets of):
20/15 Calorie Assault Bike or Row*
20/15 Calorie Assault Bike or Row*
20/15 Calorie Assault Bike or Row*
*Sets 1/3/5 will be performed as row first, bike second, row third.
*Sets 2/4/6 will be performed as bike first, row second, bike third.
Many strong athletes will be earning 3 minutes of rest between sets, but all athletes should be earning a minimum of 90 seconds of rest between sets. Please adjust the number of calories as needed to maintain the intended stimulus.
Session 3 – Aerobic Threshold
Every 4 minutes, for 32 minutes (8 sets) for max reps:
400 Meter Run
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups or Ring Dips*
*Perform Strict Handstand Push-Ups for sets 1, 3, 5 and 7, and Ring Dips for sets 2, 4, 6 and 8.
Session 4 – Mixed-Modal Intense Intervals
Every 8 minutes, for 40 minutes (5 sets) for times:
400 Meter Run
10 Burpees Over the Erg
500 Meter Row
10 Burpees Over the Erg
Note times for each of the five sets, then sum them for your total working time.
Session 5 – Mixed-Modal Enduring Work
For max reps (or calories):
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Burpee Box Jump or Step-Overs
Rest 60 seconds
60 seconds of V-Ups
Rest 60 seconds
60 seconds of Lateral Jumps Over Parallettes
Rest 60 seconds
60 seconds of Goblet Squats
Rest 60 seconds
60 seconds of Push-Ups
Rest 4 minutes until the running clock reaches 15:00, and then…
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Assault Bike x 55-60% of Calories Achieved in 60 seconds
Minute 2 – Burpee Box Jump or Step-Overs x 55-60% of Reps Achieved in 60 seconds
Minute 3 – V-Ups x 55-60% of Reps Achieved in 60 seconds
Minute 4 – Lateral Jumps Over Parallettes x 55-60% of Reps Achieved in 60 seconds
Minute 5 – Goblet Squats x 55-60% of Reps Achieved in 60 seconds
Minute 6 – Push-Ups x 55-60% of Reps Achieved in 60 seconds
Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
100 Meter Finger Tip Drag (with Finis Snorkel if possible*)
Stop every 25 meters and rest 10 seconds
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest as needed
200 Meter Breathe Every 3rd Stroke (with Zoomers if possible*)
Stop every 50 meters and rest 20 seconds
Rest as needed
Main Set
Four sets of:
100 Meters @ 70% effort
Rest 15 seconds
Practice flip turns on each end, and try to breathe every 3rd stroke throughout the effort.
Followed by…
One set of:
100 Meter Kick – try butterfly on your back or use a kickboard if less advanced
Cool Down Technique Drills
100 Meter Drill of Your Choice
How to Train! – You’ll see above that the format of our program provides you with 10 different training options categorized by modality and energy system and puts the power in your hands to structure your training schedule around your priorities. For example, a three-day/week training schedule might look like this:
- Monday – Running Session – VO2 Max Priority
- Wednesday – Rowing Session – Lactate Threshold Priority
- Saturday – Running Session – Aerobic Threshold Priority
Or if you want to train just 3x/week but really focus on an energy system instead of a modality, you may choose to do just the VO2 Max, Lactate or Aerobic Threshold sessions – one each from the running, rowing and mixed-modal options.
Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:
- Monday – Running Session – VO2 Max Priority
- Tuesday – Mixed-Modal Session – Aerobic Threshold Priority
- Wednesday – Rowing Session – Lactate Threshold Priority
- Thursday – Swimming Technique Session
- Friday – Mixed-Modal Session – VO2 Max Priority
- Saturday – Running Session – Aerobic Threshold Priority
The power to choose is yours, but your coaches are here to help! Please let us know how we can best guide you in the comments, and via the private Facebook page – which is titled “Invictus Engine.” Please also continue to post workout results to comments, simply noting the sessions as “VO2 Max Running Session” or “Lactate Threshold Mixed-Modal Session” followed by your results (times or distances). We look forward to following your progress and helping you get the most benefit from this program!